Swimming Technique

High Elbow Catch Drill

Swimming drill for technique training sessions

Isolates the early vertical forearm (EVF) position to improve propulsion phase of the catch.

20 minDuration
6 playersGroup size
IntermediateDifficulty
25m pool laneSpace needed
Kickboards (optional)Equipment

What This Drill Improves

This swimming drill is best for intermediate players who need focused work on technique. It works well with 6 players and can be adjusted by changing the space, pressure, or scoring rules.

Setup

Swimmers in lane. 4×25m focus on catch only — minimal kick.

Instructions

  1. Swim slow freestyle, pausing at full extension.
  2. Rotate elbow outward to achieve high-elbow position.
  3. Feel the forearm pressing backward — not downward.
  4. 4×25m with 20 sec rest.

Coaching Points

✓ Elbow higher than the wrist, wrist higher than fingers.
✓ Think sleeve the arm — lock the shoulder and rotate.
✓ Slight pause at full extension — don't rush the catch.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

→ Add fingertip drag between strokes.
→ Fist drill — swim with fisted hands to force EVF.
→ Normal pace after — transfer the feel.

Regressions: Make It Easier

Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.

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technique catch EVF freestyle
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